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FRIDAY 200320

***There will be no coached classes at the gym today- please read the update email for the plan going forward.

Warm-up:
Individual….

Bike 3 Minutes
Crossover Symmetry
10 Dislocates
10 Good Mornings
10 KB Swings
10 Goblet Squats

Row 2 minutes
5 Burpees
10 Squats

Fitness:

3 Rounds:
9 Goblet Squats
7 weighted AbMat Situps
5 Burpees

30/21 Calorie Row

3 Rounds:
9 Goblet Squats
7 weighted AbMat Situps
5 Burpees

30/21 Calorie Row

3 Rounds:
9 Goblet Squats
7 weighted AbMat Situps
5 Burpees

Performance:

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

Mobility:

Roll Posterior and IT Bands
Couch Stretch
LAX to Pecs and Shoulders

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